Exercises for a Tighter Low Back Area

Lower back pain can prevent you from living a full and happy life. Tightening back muscles through exercises that specifically target the lower back or by engaging in low-impact aerobic exercise helps to reduce this pain. Exercises can be performed at home or at the gym. Even if you don't suffer from low back pain, building up these muscles reduces the risk of lower back pain in the future.

  1. Benefits

    • Tightening lower back muscles can benefit your body in many ways. In addition to improving posture and easing back pain, strong back muscles help to make the spinal cord stronger. This helps to reduce injury when lifting heavy objects or when participating in sports activities. A strong spinal cord leads to increased energy.

      Lower back exercises benefit abdominal, hip and gluteal (buttocks) muscles as well.

    Lower Back Exercises

    • Before performing lower back exercises, stretch back, abdominal and leg muscles. Stretching before exercising helps increase blood flow to muscles to prevent muscle cramps, stiff muscles and discomfort during your exercise routine.

      Lower back exercises include the bridge, the plank and the wall squat. Lie on the floor to perform the bridge. Bend your knees and plant your feet on the ground. Lift your buttocks off the floor while contracting your abdominal muscles. Hold this position for five seconds and release to the ground. Repeat at least five times.

      The plank is similar to a push-up. Lie on your stomach. Lift your body using your arms and feet. Hold this position for at least five seconds. Slowly lower your body to the ground. Repeat at least five times.

      Lean against a wall to complete a wall squat. Position your feet about shoulder-width apart and stand up straight. Lower your body by bending your knees into a 90-degree angle. Hold this position for at least five seconds then slowly stand up. Repeat at least five times.

    Low-Impact Aerobic Exercise

    • Low-impact aerobic exercise, such as walking or using exercise equipment (elliptical trainer or stationary bicycle), helps tighten lower back and other muscles in the body, including legs, arms and abdominal muscles. Get the maximum results by elevating the heart rate through speed walking or by alternating between fast 30-second bursts and two-minute intervals when using exercise equipment.

      Aerobic exercise targets different muscle groups as well. If you have lower back pain, low-impact aerobic exercise, such as step aerobics or beginner's aerobic class, allows you to begin building strength in your lower back without causing additional pain. Consult your physician before starting any exercise regimen.